Make lots of small choices.
Find meaning in a work or deed, through love, in suffering.
- Emotional state
- Did something bother you?
- Other people
- Immediately preceded action
- Test reward
- List first 3 things: emotions, random thoughts, reflections
- Time 15 minutes
- Still feel urge?
New plan: When I see CUE I will do ROUTINE in order to get REWARD.
I am willing to accept that I have to deal with the psychological aspects of eating.
Be guided by reason instead of appetite. Take only as much as nature really requires.
I want more challenge & stimulation, freedom & personal time, togetherness & belonging.
I can choose to overeat and suffer the consequences such as low self-esteem, disappointment, stress, anxiety, discomfort, stroke, heart disease, cancer and diabetes, OR to wait and enjoy the benefits of good health, energy, peace, higher self-esteem and a cheerful disposition.
Fat only covers over a decision already made and prevents an honest review of that decision. It keeps me stuck and at least temporarily powerless. It prevents me from focusing on certain things I don’t want to face. It protects me from feeling what I’m really upset about.
Today I deal with my feelings. Food and anxiety are not connected today.
I refuse to sink.
When we are struggling we can say, “Oh, well. I wish I could eat that… oh, well. That’s not fair… oh, well.” It may not be fair but we have a choice.
It’s ok. You will be ok.
Moving on doesn’t take a day. It takes lots of little steps to get out of your broken self.
Never let a bad day make you feel like you have a bad life.
Just because today is painful doesn’t mean tomorrow won’t be great.
You’ve just got to get there.
You are ahead of everyone who isn’t trying.
If it’s bad, it’s going to be an experience.
Mistakes are painful when they happen but years later a collection of mistakes leads to experience and success.
Forgive yourself and others but don’t forget.
Learn from your mistakes but don’t regret.
Being overconfident, taking shortcuts and always wanting to be right leads to mistakes.
Success leaves clues.
I don’t need this.
Validate your feelings.
Remember how anxious you’ll feel if you give in.
Set timer for 10 minutes before engaging in behaviour.
Prepare meal and enjoy as special.
Admire traits rather than looks, in yourself and others.
Work on your mood.
Acceptance: work with what happened.
Acknowledge you’ll be learning something out of this.
Desire to get better.
If you want to see someone in real pain, watch someone who knows who he is and defaults on it on a regular basis.
When I see others eating and I’m worried I’ll miss out, I’ll put myself in a future me’s shoes to feel the calm, happy confidence of good health and healthy emotional state.
Why do you believe that only the medicine of eating too much can give you any relief? Because you temporarily believe you are powerless, and that your load is too heavy to bear.
You are compelled to eat as much and as soon as possible because feeling powerless and helpless is such an awful feeling that it seems like it will last forever if you don’t do something right away.
You don’t need to eat big portions to comfort yourself.
Feeling full is another form of medicine; it creates the illusion that everything is alright. You don’t need that illusion.
- What kind of thinking error could I be making?
- What’s the evidence that this thought might not be (completely or fully) true?
- Is there an alternative explanation or another way of viewing this?
- What is the most realistic outcome of this situation?
- What is the effect of my believing this thought and what could be the effect of changing my thinking?
- What would I tell a friend if they were in this situation and had this thought?
- What should I do now?
When you anticipate the storm and are avoiding a meltdown, you feel compelled to eat too much. You’ve temporarily lost your perspective. Your own mind has transformed a heavier load into an impossible load. You have made yourself powerless.
You are carrying the extra load of bruised feelings, which in itself is confusing as you try to figure out why, and what it means, and what to do.
Dealing with feeling tired makes it harder, meaning you have to add more effort just to get through the next day.
Arguments or a tense relationship just sucks all the lightness out of life for a while.
To have a good and meaningful life you need to overcome your insatiability. Learn to want what you already have through negative visualisation.
Whatever you say is a direct expression of what you think. And what you think is what becomes your reality. If you continually identify as a binge eater, you likely will binge because you’ve already identified as someone who does do this, each time.
– Speak and think in the past-tense. For example, “I used to be someone who always ate comfort food when I was sad.” This might feel like you’re lying to yourself at first. Turn it into a regular practice and youll reap the benefits of it.
– Visualize the ideal you. The ideal you is consistent in his/her behaviour. Be realistic and imagine how your ideal self would behave in these situations.
Avoid Eating Trigger Foods When Down. You may need to eat something, just avoid the trigger foods.
– Alleviate your emotional state. Do something to calm you.
– Have treat foods when in a good mood and positive state of mind. This helps to break the association you’ve created between a particular food item and a particular emotion.
Repeat the word “nourish”. Ask yourself, “does this nourish me: mind, body or soul?” By doing this you may realize that eating an entire box of cookies is not nourishing. But equally, restricting yourself is also not nourishing if having a cookie when you are in a good mood is something you desire and could truly savour.
Start saying “could” instead of “should.” This gives you the option to choose which ever of the two options nourishes you more.
Genuinely talk to someone it. Share your feelings and emotions on the topic, why you think you do it, what your triggers are, and what worked in the past to help you stop, even if for a momentary time. Sometimes the process of just talking it out can help reduce the burden, and can help to gain clarity on the situation.
Overcoming this takes repeated efforts over a long period of time.